JABFunctionalFitness

FAST vs SLOW… WHICH ONE ARE YOU DOING? ⏱️
In this video, I’m showing the difference between:

👉 A fast leg press
vs
👉 A 5-second eccentric (slow lowering) leg press

At first glance, they look similar…
But they feel completely different.

The fast version:
• Uses more momentum
• Less control
• Less time under tension

The slow 5-second eccentric:

• More muscle activation
• More control through the full range
• More stability around the knees and hips
• More work… from the same weight

Same exercise.
Same weight.

Completely different outcome.

I want you to try this next time you train:

➡️ Do your normal set
➡️ Then slow the lowering phase to 5 seconds
See how it feels.

See how much harder it becomes.
This is how we progress without always adding more weight.

Train smarter.
Not just harder.

Let me know which one you feel more 👇



Move better. Feel better. Live better.

💪 10 WEEKS. +10KG ON YOUR BENCH. ARE YOU IN?

Ready to take your upper body strength to the next level?

Join our 10-Week Bench Press Challenge and increase your bench by +10kg (or more) — with a structured, science-backed plan that actually works.

Here’s what you’ll get:
🔥 Weekly progressive overload program
📋 Custom technique cues & support
🎯 Focused upper-body mobility & stability work
📊 Optional body composition tracking to monitor real progress
✅ Access to our training app for video demos & tracking

Whether you’re stuck on a plateau or just want to lift more with confidence, this challenge is for YOU.

And no — this isn’t about maxing out every week. It’s about building strength safely and systematically so you avoid shoulder strain, elbow pain, or poor form.

Start Date: [Insert Date]
Spots: Limited (We’re keeping it tight for better coaching access)
Drop a 💥 below or DM “BENCH” to reserve your spot!

SHOULDER PAIN WITH BENCH PRESS? TRY THIS 👇
If dumbbell bench press is causing discomfort in your shoulders…

It doesn’t mean you have to stop pressing altogether.
👉 You just need the right regression.

One of our go-to options at JABFunctionalFitness:
Dumbbell Floor Press

Why it works:

✔ Reduces range of motion
– Your elbows stop at the floor, preventing excessive stretch
✔ Limits shoulder extension
– Takes pressure off the front of the shoulder
✔ Reduces external rotation stress
– Keeps the shoulder in a safer, more controlled position
✔ Allows you to keep building strength
– Without aggravating pain or ni**les

Same movement pattern.

Smarter setup.

This is how we train around pain — not straight through it.

Because stopping completely isn’t the answer…
Adjusting the exercise is.

If you’ve been dealing with shoulder discomfort on pressing movements, give this a try and feel the difference.

And if you’re unsure how to modify your training safely, send us a message — we’ll guide you through it.



Move better. Feel better. Live better.

“I’ve got pain… should I stop training?”
This is one of the most common questions we get.
And in most cases…

👉 Stopping completely is the worst thing you can do.
When you stop training altogether:

❌ Muscles get weaker
❌ Joints become stiffer
❌ Movement confidence drops
❌ Pain can actually get worse

The body needs movement.

It just needs the right type of movement.
If you’ve got a chronic pain or ni**le, the goal isn’t to stop…

It’s to adjust.

That means:

✔ Modifying exercises
✔ Reducing load or range where needed
✔ Strengthening the surrounding muscles
✔ Improving mobility and control
✔ Gradually rebuilding confidence

Pain doesn’t mean “don’t move.”

It usually means “move differently.”

At JABFunctionalFitness, we specialise in exactly this.
We don’t push through pain blindly.

And we don’t tell you to stop completely.

We find the safe entry point and build you back up.

Because long-term relief doesn’t come from avoiding movement…

It comes from improving how you move.

If you’ve been dealing with a ni**le and aren’t sure what to do next, send us a message — we’ll guide you through it.


Move better. Feel better. Live better.

100 ⭐⭐⭐⭐⭐ Google Reviews.

Honestly… thank you.

To every client, staff member, and ex staff member who has supported JABFunctionalFitness and taken the time to leave a review — we truly appreciate it.

Reaching 100 five-star Google reviews means a lot to us because it represents more than just numbers.

It represents:
✔️ People moving better
✔️ People feeling stronger
✔️ More confidence
✔️ Less aches and pains
✔️ A community that trusts us with their health and fitness journey

From helping busy adults manage everyday ni**les…
To building strength, mobility and confidence…
We’re grateful to be part of so many journeys.

A huge thank you to everyone who has trained with us, supported us, referred friends and family, and believed in what we do.

This is only the beginning 💪

Jeremy & the JABFunctionalFitness Team

STRENGTH TRAINING = HEALTHY AGEING 💪

As we get older, the goal isn’t just to stay active…
It’s to stay strong, capable, and independent.

Strength training is one of the most powerful tools to do exactly that.

Here’s what it helps with:

💪 Maintains muscle mass
– Slows down age-related muscle loss
🦴 Improves bone density
– Reduces the risk of fractures and osteoporosis
⚖️ Improves balance & coordination
– Helps prevent falls and injuries
🧠 Boosts mental health
– Can reduce symptoms of anxiety and depression
😴 Improves sleep quality

This isn’t about lifting heavy for the sake of it.
It’s about building a body that supports you in everyday life.

Stronger legs → easier walking
Stronger joints → less pain
Better balance → more confidence

Strength training isn’t just for athletes.
It’s for anyone who wants to age well.

If you want to feel stronger, move better, and stay independent as you age — this is where it starts.


Move better. Feel better. Live better.

🚶‍♂️ 10K STEPS CHALLENGE 🚶‍♀️

Want a simple way to improve your health, energy, and fitness?

Start with one habit:
👉 Walk 10,000 steps a day

In this video, our Exercise Scientist Indy shares how to make it realistic and achievable:

✔ Start your day with a morning walk
✔ Use walking to wake up your body and clear your mind
✔ Turn short trips into movement
Got errands within 1km?

👉 Walk instead of driving

Those small decisions add up fast.
Because this challenge isn’t about perfection…

It’s about building consistency into your everyday life.
10k steps helps:

• Improve cardiovascular health
• Increase daily energy
• Support fat loss
• Reduce stiffness from sitting
• Boost mood and mental clarity
You don’t need a gym.

You just need to move more.

📍 Start today
📊 Track your steps
👊 Stay consistent
Comment “10K” if you’re in — let’s hold each other accountable.


Move better. Feel better. Live better.